Hy-Vee at Midday: The Power of Protein

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By Julie Gallagher, Hy-Vee Dieitian

April 23, 2014 | 12:01 pm

POWER OF PROTEINThere are a number of reasons to include protein in your diet, whether you are trying to build muscle, lose weight or just stay healthy every day. The key is getting the right amount of protein, at the right time, and in the right combination.

BenefitsBenefits of protein:• Provides sustainable energy. Your body digests protein slowly, so it provides a constant supply of energy while it is digesting• Keeps you full longer so you have fewer cravings• Provides amino acids, the building blocks for muscles• Provides increased immunity and recovery, Helps the body fight off certain diseases and recover from trauma and stress as well

Amount & TimingOur protein needs vary based on age, gender, weight and how physically active we are. Most people will meet their protein needs by consuming between 1 to 1.5 grams of protein per kilogram of body weight. Divide your weight in pounds by 2.2 to get your kilogram weight; then multiply kilograms by 1 and 1.5 to determine your daily protein requirements.

Latest research shows that the timing of your protein intake during the day is important to increase protein synthesis and decrease protein breakdown. New standards recommend consuming a minimum of 30 grams of high-quality protein at each meal throughout the day to maintain healthy muscles and bones in adults.

CombinationsPeople who eat a variety of animal-based and plant-based foods generally consume enough complete protein (foods containing all 9 essential amino acids). But, for vegetarians or people who enjoy a meatless meal now and then, it's important to combine foods to get complete protein every day. Several food combinations are listed below to assist you in getting the recommended amount of protein at each meal throughout the day and to help you eat foods containing complete protein.